Every 10 min x 4
30 sit ups
20 push ups
60 m double DB suitcase walking lunges 15/10 kg
40 cal row, ski or bike or 800 m run

Bent over row 12-10-8-6 reps

Deadlift 4x3

Tempo Bench press (slow down, fast up) 4x8 reps

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Side plank hip raises in sets of 5+5
4) Rest

2-3 rounds:

10 curtsy lunge
10+10 suitcase deadlift
10+10 Db row

For time:

2-4-6-8-10-8-6-4-2

Pull ups
Push ups
Lunges
DB Snatches
DB Front Squat
DB STOH

DB 22,5/15kg

W/ U – 400m Run
2 Rds
15 Wall Balls (14)
10 Good Mornings w/ Bar (45)

Strength – DeadLift
5 x 45% (105)
5 x 45% (105)
5 x 75% (155)
5 x 85% (175)
3-5 x 90% (3x185)
3-5 x 90% (3x185)

WOD -
7Min AMRAP
6 Push Press ½ BW (65 lb)
3 Muscle Ups (CTB pullups w/purple band, dips with 2xred band)
5+1

Then
1000m Row For Time
4:12

W/U – 5 Min of Flight Simulator
DU – Record # of Rep - got 2!! first ones!
2 Rds
10 Passovers withPVC
10 Push Ups

Strength – Strict DB Press
3-3-3-3-3-3-3-3-3-3
(5 total sets)
15-20-25-30-25
(left and right alternate between sets)

WOD – 3 RFT
15 Hanging Power Cleans (55)
10 Pull ups (Strict) (black on first set, purple after)
5 HSPU (Strict) (box)
400m Run
13:57

Every 1:30
Hi-hang squat clean
Hang squat clean
Squat clean